Part 1 Bench Press 4 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 On the 3:00 x 5 Sets 8 Cal Bike/12 Row/10 Ski/150M Run 12 DB Push-ups/Floor Press/24 Shoulder Taps 12 Alt DB Reverse Lunges/Goblet Squats/Box Step Ups

4 x 4:00 AMRAP Buy-in: 400M Run/500 Row/1100 Bike/400 Ski Into.. Max Rounds 3 Power Cleans/Deadlifts/KBS 6 Burpees/Push Ups/12 Mountain Climbers 30 Skips/Plate Hops/Lateral Skater Hops *Rest 4:00 Between AMRAPs Pick Up Where You Left Off

Part 1 Back Squat 4 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 12:00 AMRAP 3-6-9... Knee Raises/Other Core Box Jumps/Box Steps/2x Reverse Lunges DB Front Squats/Goblet Squats

10 Rounds 10 Push Press/DB/Viking Press 200M Run/250 Row/550 Bike/ 200 Ski 50M Farmer’s Carry Time Cap: 25 mins

Part 1 3-4 Sets 3 Depth Jumps Rest 1-2 Mins Between Sets Part 2 Power Clean 4 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 3 For Time 40 Deadlifts/KB Sumo DL/Hip Thrusts 1000M Run/1250 Row/2750 Bike/ 1000 Ski Time Cap: 10 mins

[TEAMS OF 2] For Time 1200M Run/1500 Row/3300 Bike/1200 Ski (Together) 150 Wallballs/Thrusters/Air Squats 150 DB Box Step-ups/Lunges/SL Hip Thrusts 1800M Run/2250 Row/4950 Bike/1800 Ski * Both partners do first cardio together; One partner works at a time on wallballs, step-ups, & second cardio Time Cap: 35 mins

Part 1 Bench Press 5 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 2 5 Giant Sets 8 Strict Pull-ups/Ring Row/BB Bent Over Row 12 DB Bench Press/Floor Press/Push-ups 12 Knee Raises/Other Core Rest 1:00 Between Sets Time Cap: 18 mins

Part 1 Back Squat 5 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 2 AMRAP 14 10 DB Thrusters/Goblet Squats 10 DB Box Step-ups/Lunges 150M Run/185M Row/400M Bike/150M Ski

CANADA DAY Workout

3 Rounds 200M Farmers Carry 600M Run/750 Row/1650 Bike/ 600 Ski 100 Skips/Plate Hops/Pogo Hops 50 Sit-ups/Plank Taps/Other Core Time Cap: 35 mins

Part 1 Deadlift 5 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 2 3 x AMRAP 3 14 Power Cleans/Deadlifts/Hip Thrusts 200M Run/250 Row/550 Bike/200 Ski Max Burpee Pull-ups in Remaining Time/ Pullups/Devils Press Rest 1:00 Between AMRAPs

[TEAMS OF 2] For Time 1200M Run/1500 Row/3300 Bike/1200 Ski 75 Synchro Push-ups/Floor Press 75 Wallballs/Thrusters/110 Air Squats 75 Synchro Single DB Push Press/BB/Strict Press 1200M Run/1500 Row/3300 Bike/1200 Ski Row & Wallballs: One Partner Works at a Time - Split Work as Desired